Last Night’s WOD:

“Fight Gone Bad”

3 Rounds

5 Stations/1 minute per station

1 minute break after 5 stations

Wall Ball

Sumo Dead Lift High Pull (75/55#) (Reps)

Box Jumps (Reps)

Push Press (75/55#) (Reps)

Row (Calories)

Count total reps/calories for score and post to comments

Our first ‘Fight Gone Bad’!!!

Joe and Erik looking like their in the middle of a Fight!

Leah and Adele getting ready for their next rep

New gal Clare and Carly getting some work done

Hilary, floor…floor, Hilary

Leah…I don’t even know what to comment…but great job!

You knew this one was coming of Greg

New guy Johannes from Sweden and Ryan proved this at 6am that it’s a scientific fact that

Med Ball Cleans

+ Burpees

= The Floor (*You must add Intensity to this equation, or you end up on your feet)

See you all today at 12:30 or tomorrow at 8am (get ready to not feel guilty for your Super Bowl binge)

Last Nights WOD:
Deadlift: 5 sets of 3 reps. Find your 3 Rep Max.

Awesome job last night going heavy everyone!

CrossFit isn’t just Metcons and kipping pullups. CrossFit is the best (and only) genuine fitness program because we are always going to train the entire fitness spectrum. Can you name all 10 areas that CrossFit has been designed to improve your fitness off the top of your head? If you can, or if you can come close, post them to comments. Bonus points…what is GPP?

No, not bear claws…bear crawls.

Leah on her first time going heavy on deadlift!

Christine getting ready…

And Great Success!

Greg getting ready for 340#

Greg bending the bar…

All those days of finishing workouts on the floor have paid off for Greg!

Great job Joe!

Shoeless Gavin throwin some weight around

Talk about progress…Adele’s good technique made this look easy!

See you all tonight at 8pm!

WOD:

Get ready for something Heavy….

My old teammate from the Olympic Training Center, Angela Prescott,  from Miami’s CrossFit Threshold came by to check out our new spot! Ok, she was also here for a Med School interview at USC, but I can pretend it was to see our gym, right?

Angela also told me to let everyone know there’s only 3 days left for our Grand Opening Special…so get in and get CrossFit!

Last Night’s WOD:

“Kelly”

5 Rounds For Time
400 meter run

30 Wall Ball Shots

30 Box Jumps

Post Time to Comments

Ryan doing a great job finishing his workout!

Erik doing his first ring dips!

Kris helping new guy Brian with his first ring dips

Christine, Greg, and Hilary getting through their 30 wall ball shots!

Gavin and new gal Leah showing full extension on their box jumps

Adele and Gavin striking our favorite pose

Greg never lets us down….

See you all tonight at 8pm or Wednesday at 6am, 12:30pm, or 7pm for something ‘heavy’…

Rest Day: Watch this video (I think you can see Kris in it…AND it is Coach explaining Fight Gone Bad!)

[youtube=http://www.youtube.com/watch?v=DC19O4cgvp4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1]

courtesy CrossFit.com

WOD:

“Nancy”

5 Rounds for Time:

400 Meter Run

95 Pound Overhead Squat

(Scale appropriately!)

Post time to comments

We’ve been getting a lot of questions from people wanting to try out CrossFit…something along the lines of…”I don’t think I can do the WOD” for reasons either technical or physical. One of the best parts about CrossFit is that its workouts are designed to be universally scalable. What does this mean? Can’t run, try rowing. Can’t do 95 pound overhead squat, try 65 pound overhead squat, or PVC pipe overhead squats….or just squat.

But my very favorite part of CrossFit…is that you get actual quantifiable results regardless of where you are on the fitness continuum! For firebreathers and newbies, these workouts are designed to push you regardless of your background or preparation. All results at CrossFit North Hollywood are recorded and compared with past results to acurately measure your progress. Your progress is our business

To take advantage of our free week trial and other Grand Opening Specials, please email crossfitnoho@gmail.com, or call 818-635-6264

New gal Beth and husband Eric join Carly for our afternoon WOD: 3 rounds: 500 meter Row, 21/15/9 Push Ups and Kettlebell swings

Carly doing good with the ‘Russian’ swing, says wants to do the overhead ‘Santa Cruz’ next time!

Beth showing great form on her kettlebell swings…and had never done CrossFit before! Awesome job!

Police officer Eric took advantage of our First Responder discount…and I took advantage of him working out to his capacity

See you all Saturday @ 8am!

What’s up everyone!!!

Awesome classes the last couple days…I have lots of pictures to post! We have been so excited with the size and intensity of our classes…we honestly didn’t think this would begin to happen for a couple of months…so we’ve gotta give a big THANK YOU for everyone who is dropping in, calling, emailing, and Working Their Butt’s Off!!!! It’s absolutely amazing!!! Thank You!
We’re also extremely excited with the amount of CrossFitter’s taking advantage of our insane Grand Opening Special!!! From first time CrossFitter’s to people doing it for a few years, we’re amassing a great bunch of people to work out with and get really Fit…no…wait for it…CrossFit.

Our Grand Opening Special will last all of January, but don’t wait long, I can safely say we’ll never have another special like this again!

WOD:

Team Work Out (Partner Up!)

5 rounds for time:

One person does weighted overhead walking lunge down the length of the floor and back. While one partner is doing weighted overhead walking, lunge, the other partner does Kettlebell swings.

Yeah, pretty brutal!

Who doesn’t love Med Ball Cleans and Burpees?

Ryan loves 6am burpees!

Adele keeps Greg anchored during Tabata Sit Ups

Great job on Overhead Lunges and Kettlebell Swings!

Greg and Carly crank out weighted lunges!

New guy Dan, just back from Iraq, goes as Rx’d overhead!

Good Job on Round 5 Christine!

Anyone notice that I’m making my own ongoing tribute to Greg immediately after the WOD? That’s what giving your all looks like!

Joe and Carly can’t believe Adele still has pep!

See you guys tomorrow @ 6am or 12:30pm…or Saturday @ 8am!!!

What’s up everyone! Internet is down so I’m doing this from my phone. I’ll upload photos from last night’s med ball clean/burpee WOD. As for tonight….just a hint…. Get ready to row… Oh, and did someone say tabata???

Click on this link below…I’ll have to fix it when I get home, but it is a MUST SEE!!!

mov 

Courtesy CrossFit (CrossFit.com)

WOD from last night’s 7pm class:

3 rounds For Time:

21-15-9: 1.5 times body weight Dead lift

21-15-9: 1/2 Body Weight Dumbell Thruster (with half of that half in each arm)

10-20-30: Double Unders

Post Time to Comments

Last nights work out photos: 10 of us there! Not bad for our second week…

Everyone getting starting the Deadlift/Thruster/Double Under Circuit

Kris helping new guy David with Deadlift position

Adele keeping an eye on new gal Kimi, we always look out for each other!

Kris helps with active shoulders on Thrusters while Joe gets ready to go overhead

New gal Veronica ripped up the WOD last night!

In just 1 week, Adele is showing much improved form!

New guy Gavin getting ready for another set of Deadlifts while Kris makes sure his form matches his intensity

Our Favorite Part!

See you all tonight at 8pm, or Wednesday at 6am….or 12:30pm….or 7pm!!!